Static vs. Dynamic Stretching. Which Is Better For a Warmup?

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Stretching can be an effective way to prepare your body for physical activity. It warms up your muscles and joints, which in turn can prevent injury. For the most effective physiological results, the best approach to stretching is when it is done both before and after a workout. The type of stretching that should be done depends on when the stretching is occurring, and the level of activity being performed. Currently, physical therapists recognize two types of stretching to be effective; static and dynamic stretching. For years, it was believed that static stretching was the best method of warmup. However, recent research has found that static stretching may be harmful, and dynamic stretching should be the focus of a warmup. So what do you need to know about dynamic and static stretching, and when is the ideal time to perform them?

Static stretching can be used to increase flexibility and release tension in the muscles. It typically involves holding a position for an extended period of time, typically 15-60 seconds, and then repeating the sequence 2-4 times (Human Kinetics). Static stretching can be used to target any muscle or group of muscles. Common static stretches include movements like “sitting and reaching for your toes to loosen the back of your thigh or lying on your stomach and pulling your foot to your butt to stretch the front of your thigh” (UW Health). It can also include stretches such as a hamstring stretch, shoulder stretch or side bend. These stretches are designed to use the end-range of motion, rather than the full range of motion that a muscle is capable of. It is for this reason that these stretches should be reserved for a cool down period at the end of a workout. Research has found that using static stretches prior to a workout can actually decrease reaction time and performance, and increase risk of injury. Studies have shown that static stretching before a workout can lead to “decreased sprint times in runners, decreased height of jumps in basketball players and decreased agility in soccer players” and it can also cause a decline in the “ability of a muscle to produce force, which can cause joint injury” (RISE Physical Therapy). The negative effects that these stretches have are a product of their design. Holding one position for any given amount of time not only limits movement, but also “relaxes muscles, sapping strength, while reducing blood flow and decreasing central nervous system activity” (Open Fit). So in order for it to be the most effective and least detrimental, static stretching should be used to cool down, not warm up.

Dynamic stretching aims to improve mobility by using controlled movements that stimulate a muscle’s full range of motion. It requires continuous movement, unlike static stretching, and is typically repeated in a series of 10-12 repetitions. These bodyweight stretches can include leg swings, arm circles, or lunges with an added twist, to name a few. Using dynamic stretches before a workout can increase blood flow, allowing your body to have quicker movements and be able to perform at higher intensities. Studies have shown that dynamic stretching is the key to enhancing performance, both in athletic events and recreational exercises. An analysis of 31 studies published in the British Journal of Sports Medicine found that “active warm-ups encompassing such exercises as sprints and plyometrics can enhance power and strength performance”. Likewise, a “meta-analysis of 32 studies on warming up and performance in 2010 also found that doing an active warm-up before engaging in sports yields improved performance — in this case, by 79 percent across all criteria examined” (Open Fit). Overall, the emphasis on movement provided by dynamic stretching better prepares the body for high-intensity exercise and lowers the risk of injury. In fact, try it at home! Do a set of ten arm circles before your workout. Then come back and do another set of ten arm circles after your workout and see the difference.

Stretching before and after a workout is a great way to ensure that your muscles and joints stay warm and high-functioning. Before a workout, try incorporating dynamic stretches into an active warmup. This can include sprints, jump rope, or any combination of stretches that involve continuous movement. After your workout is complete, use static stretches to bring your heart rate down and relax your muscles. Use that time to focus on breathing, and reflect on the goals you just met.

Static vs. Dynamic Stretches: Tips and Techniques

• Stretching increases range of motion and flexibility
• Dynamic: controlled movements
• Should be used before any athletic event
• Tightens muscles put them through a full range of motion
• Examples: walking lunge, leg swing
• Static: hold a position for a period of time
• Should be used for cool down, decreases risk of injury
• Don’t use before limits bodies ability to react quickly
• Best is to use a combination of the two

Static vs. Dynamic Stretching

• Dynamic: improve mobility by using full range of motion
• Can decrease risk of injury in recreational athletes
• Stretches can differ based on the type of sport you’re playing
• Static: uses end-range of motion of a muscle
• May decrease performance
• “Decreased sprint times in runners, decreased height of jumps in basketball players, decreased agility in soccer players”
• Decreases ability of a muscle to produce force, which can cause joint injury

Static Stretching vs. Dynamic Stretching: Which is the Best?

• Stretch a muscle or group of muscles
• Hold for 15-60 seconds and repeat 2-4 times
• Dynamic involves moving muscle past range of motion
• Repeated 10-12 times
• Use dynamic stretching as active warm-up before exercise
• Dynamic stretching has little impact on overuse injuries, such as low back and shoulder pain.

Static Stretching vs. Dynamic Stretching: Which Should You Do?

• Goal of static stretching is to release tension
• Active warmups include movement-based stretching like bodyweight lunges and trunk rotations.
• sport-specific agility drills, sprints and shuttle runs, jumping rope, jogging, and other low-impact, light effort exercises
• Do dynamic stretches before athletics or any workout
• Relaxes muscles, sapping strength, while reducing blood flow and decreasing central nervous system activity.
• Active warm-up exercises — especially those that involve dynamic stretching — have the opposite effect, boosting blood flow, activating the central nervous system, and enhancing strength, power, and range of motion.
• 31 studies published in the British Journal of Sports Medicine found that active warm-ups encompassing such exercises as sprints and plyometrics can enhance power and strength performance
• A meta-analysis of 32 studies on warming up and performance in 2010 also found that doing an active warm-up before engaging in sports yields improved performance — in this case, by 79 percent across all criteria examined.
• Running, jumping, dynamic stretching, and targeted exercises for strength, balance, core stability, and hip and knee durability decreased the overall risk of injury by 35 percent, and cut severe injuries by almost half.
• Examples: shoulder circles, trunk rotations, standing hip circle, leg swing, lunge, leg swing, half swing

Dynamic Stretching Versus Static Stretching

• Static: Think of sitting and reaching for your toes to loosen the back of your thigh or lying on your stomach and pulling your foot to your butt to stretch the front of your thigh.
• Gradually increase your range-of-motion with each successive repetition. For example, when doing arm circles, the arms are held in a straight position and the circumference of the range-of-motion in the shoulders gradually expands with each circle.
• Listen to your body
• Dynamic for vigorous workout for reflexes
• Static for light workouts, to stimulate blood flow and get heart pumping
• Stretching at end of workout helps re-integrate body into resting state
• Try doing a set of the aforementioned arm circles before and after your next workout. You'll probably find that the circles are wider after the workout.
• Static stretching examples; shoulder stretch, side bends, hamstring stretch
• Dynamic stretching: arm circles, leg swing, lunge with a twist

Understanding the Difference Between Dynamic and Static Stretching

• "It helps rehearse the movement patterns so the muscles tend to get excited a little bit earlier and faster which can help improve power and increase coordination.”
• "When you’re actively moving the muscles, you’re improving blood flow circulation,” says Dr. Rex. “It increases muscle temperature, which then reduces the resistance and increases the flexibility.”
• Static is more of a relaxing thing
• "But the longer you stretch, the more there’s going to be a negative impact on performance. So if it’s part of a complete dynamic warm-up, you’d hold the stretch for around 15 to 30 seconds, not 60 to 90 seconds.”
• Dynamic stretch: Walking lunges.
• Walking lunges with a torso twist.
• Small hip circles.
• Don’t combine dynamic stretch with bouncing motion

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